These oven-baked sweet potato jackets are great for a quick and easy snack, lunch, or dinner. You can eat them plain but I highly recommend trying one of my delicious bean fillings - black bean chili or butter beans and cherry tomatoes!
These sweet potato jackets are so versatile and such a quick & easy lunch or dinner! And yes, you can totally leave the skin on - eating the skin of the sweet potato will add so much more nutrition to your meal such as fiber and potassium.
Sweet potatoes are also amazing for weight loss/management as they are rich in important nutrients, which can help you to stay healthy. They are a low-glycemic food that does not cause an instant spike in blood sugar levels.
Overview & Quick Links
Are sweet potatoes healthy
Sweet potatoes are a nutritional powerhouse and a healthier alternative to potatoes and other starchy vegetables (don't get me wrong - potatoes are still super good for you but sweet potatoes are just a step ahead). They are a good source of dietary fiber, carbohydrates, protein, vitamin B1, B2, B6, C, and E plus potassium, iron, zinc, manganese, magnesium, iron, copper, phosphorous and betacarotene, which is converted by the body into vitamin A.
However, they are lower in starch than other root vegetables and count towards your 5 a day. Nutritionally speaking, it's best to eat sweet potatoes with the skin on as it not only contains additional fibre but also potassium and quercetin, an antioxidant flavonoid that imparts the vegetable's distinctive color.
Because they are low GI (glycemic index) foods, they release glucose more slowly into the bloodstream than other root vegetables, making them popular with diabetics. Their high fiber content helps promote and maintain a healthy gut and prevent constipation. They also boost the immune system and reduce inflammation in the body. Lastly, their betacarotene and vitamins C and E support eye health and good vision.
Why you'll love this recipe
- They are soft and creamy on the inside and crispy on the outside. Plus, they make the perfect little pockets for our delicious filling & toppings.
- It's a super healthy recipe that will keep you full for many hours due to the high amounts of fiber found in the sweet potatoes and the plant-protein from the beans.
- It doesn't take long to prepare, especially if you bake your potatoes in advance or use a microwave.
Just a tip: If you want your sweet potatoes to cook faster (and you don't have a microwave) you can pierce them with a skewer or fork before baking to speed up the cooking time.
Cooking the sweet potato in the microwave
There's some controversy going around either cooking/heating up food in a microwave is healthy or not. I might touch on this subject in another post but for now I want you to know that you can cook your sweet potatoes in the microwave if you wish to do so. You can save a crazy amount of time by doing so (around 45 minutes).
I personally don't like to cook things in the microwave, I feel that food tastes better when it's slow-cooked. I do however use the microwave to warm up food like stews, veggie burgers, and even to melt chocolate faster.
Tips & variations
Feel free to fill up these sweet potato jackets with anything your heart desires. Some other ideas are:
- Heat a can of refried beans and mix with some chopped tomatoes and diced avocado. Spoon over the sweet potato halves and sprinkle with some coriander (cilantro). Serve with vegan sour cream and tomato salsa or my corn pico de gallo.
- In a bowl stir a cup of plant-based yogurt together with some cooked baby spinach, grated lemon zest, and 2 tablespoons of tahini. Use this mixture as a topping for the sweet potatoes and sprinkle with some toasted seeds like sunflower or cumin seeds.
If you like this recipe you'll love these:
- Lazy Vegan Sweet Potato Enchiladas
- The Best Chickpea "Tuna" Sandwich
- Vegan Mexican Quinoa Bowl
- Mushroom & Black Bean Veggie Burgers
I love to see all your yummy creations! ♡
Baked Sweet Potato Jackets
For the sweet potato jackets
- 2 large sweet potatoes, scrubbed
- olive oil , for drizzling (optional)
- sea salt, for sprinkling
For the white beans and tomato filling
- 1 can cannellini beans or butter beans, drained
- 1 tsp olive oil
- 1/2 cup cherry tomatoes
- small handful of parsley , chopped
- 1 tsp smoked paprika
For the black bean chili (check notes)
Baked sweet potato jackets
- Preheat the oven to 200ºC (400ºF).Arrange the sweet potatoes on a baking tray and drizzle a little olive oil over them. Sprinkle with a little sea salt.
- Bake in the oven for 40-50 minutes or until they are tender and yield slightly when you press down with your finger.
- Cut the sweet potatoes in half and stuff them with black bean chili or the cannellini bean filling.
Cannellini beans and cherry tomatoes
- In a frying pan over medium heat fry the cherry tomatoes in a little bit of olive oil until they start to soften.
- Stir in the drained beans and the chopped parsley. Add a little sweet paprika and use it to top the sweet potato jackets.
Black bean chili (check notes)
- Filled your sweet potato jackets with my vegan black bean chili.
- Pierce your sweet potatoes with a fork before baking to speed up the cooking time.